![]() Daily Calorie, Protein, Fat, Carb Intake & Sources. Whether you want to lose weight, build muscle or improve any aspect of your body or health, setting up your entire diet plan correctly is an absolute requirement for reaching any of these types of goals. The problem is, between your daily calorie, protein, fat and carb intake and the food sources you’re getting these nutrients from, diet and nutrition tends to be the area people screw up the most. In fact, our diet plan is often the area we barely even care about in the first place. I hear it all the time. People tell me all about their workout routines and what exercises and muscle groups they train on what days and how much weight they lift for how many sets and reps and blah blah blah, but when I ask them about their diet plan, the answer is usually “it’s okay” or “I think it’s pretty good.”In reality however it’s often terrible, and it’s the #1 reason you’re not losing fat or building muscle or getting the results you want. The truth is, if your diet plan isn’t set up the way it needs to be for your goal to be reached, then your goal WILL NOT be reached. Simple as that. So, how should you eat to support your goal? How do you figure out what your daily calorie, protein, fat and carb intake needs to be and what food sources those nutrients should and should not come from? How do you set up your ideal diet plan? Here now is a free guide that contains all of those answers. As you will see, protein, fat and carbs definitely matter as well, but nothing influences your ability to lose weight, gain weight, build muscle or do anything similar as much as calories do. This is because everything we eat and drink (besides obvious calorie- free items like water) contains calories, and everything we do (exercise, getting dressed, breathing, digesting food, etc.) burns calories. The difference between how many calories we consume and how many calories we burn is the most important factor in every diet plan. There is a certain number of calories that your body requires every day in order for it to maintain your current weight. ![]() We call this your “daily calorie maintenance level.” It’s the amount of calories your body requires each day in order to do EVERYTHING it needs to do. Now, if your diet plan is made up of more, less or the same amount of calories as your maintenance level, 1 of 3 things will always happen. This is a requirement for building muscle. If you eat LESS calories than your maintenance level, you will lose weight. This is a requirement for losing fat. If you eat the SAME amount of calories as your maintenance level, your weight will stay the same. This is a requirement for maintaining your current weight. And these are really the most important things you need to know about your daily calorie intake and just creating a proper diet plan in general. These 3 simple facts are what most of the population fail to learn, understand, or just pay attention to, and it’s the #1 reason why their body isn’t doing what they want it to do. How do you estimate your maintenance level? The first step in figuring out what your daily calorie intake needs to be is estimating what your maintenance level is. There are quite a few ways to do this, but the easiest is to multiply your current body weight in pounds by 1. Somewhere between those 2 amounts will usually be your maintenance level. ![]() Women, people who are less active, or people who think they have a slower metabolism should use the lower end of their range. Men, people who are more active, or people who think they have a faster metabolism should use the higher end of their range. People who are unsure should just pick a number in the middle. Another way to estimate your daily calorie maintenance level is with the calculator below. Just fill it in and click “Calculate!”Calorie Maintenance Calculator. How do you adjust your daily calorie intake for your goal? Now that you have a good estimate of what your maintenance level is, it’s time to adjust it for your specific goal. A high protein diet plan is one of the most popular diet plans and has been for some time. There are a number of specific plans on the market, and while they are all. POPSUGAR; Fitness; Healthy Recipes; Low-Carb, High-Protein Breakfasts Skip the Carbs and Cut Calories at Breakfast With These High-Protein Meals. New Lifestyle Diet provides protein and liquid diet program including meal replacement diet, bar, shakes & puddings that helps in weight loss. Low Carb High Fat Diet, LCHF Diet, Atkins Diet—regardless of what you call it, does this eating plan actually help you lose weight? The high protein diet has become one of the most popular diets around these days, and for good reason. Simply put, no matter what your goals are, EVERYONE can benefit. Pump up your protein intake, aisle by aisle, at the supermarket with Bodybuilding.com's top 40 ultimate protein picks! Let us count the reasons we're obsessed with. Low carb and high protein diet has become quite a rage and nowadays everyone seems to be following it and they are seeing the result also. I now see many celebrities. High protein diets have been shown in countless studies to be an effective nutrition strategy for controlling hunger and helping people lose more fat. Just eat your maintenance level amount each day. To ensure your daily calorie intake is indeed what it should be, all you need to do is weigh yourself about once per week first thing in the morning before eating or drinking anything, and monitor if your weight is moving in the right direction at the ideal rate. For losing weight, 1- 2lbs lost per week is usually perfect. For gaining weight or building muscle, 0. ![]() So, if that’s happening, you’re perfect. Continue eating this daily calorie intake from that point on. But if it’s not, then you just need to adjust up or down in small 2. ![]() Yup, just that simple. Now that your daily calorie intake is set up, it’s time to set up the protein, fat and carbs that will supply these calories. Daily Protein Intake. The next most important part of your diet plan is your daily protein intake. Because as I explain in my article about the high protein diet, protein is the building block of muscle, it plays a huge role in controlling your hunger and keeping you satisfied, and, if weight loss is your goal, it’s the dietary key to ensuring that the weight you lose is fat and not muscle. These benefits are the reason why protein supplements are so damn popular and you’ll never hear anyone recommend a low protein diet. The question is, what does your daily protein intake need to be to get all of these benefits? What is your ideal daily protein intake? My article about finding your ideal amount of protein per day answers this question in detail, but the quick and simple answer is that most people looking to improve their body should usually be eating between 0. Most people should use their current body weight when doing this calculation (so a 1. What are the best sources of protein? Some common high quality sources of protein include. There are primarily 4 different types of fat (trans, saturated, monounsaturated and polyunsaturated), and each has a significantly different effect on the human body. My article about Good Fats vs Bad Fats explains this in detail. The short version is that trans fat should be avoided completely, saturated fat should typically be limited to no more than 1/3 of your total daily fat intake, and monounsaturated and polyunsaturated fats should comprise the majority of it. A definite extra emphasis should be placed on getting enough of a specific polyunsaturated fatty acid. My article about Omega- 3 Fish Oil Supplements explains why it’s so important. What is your ideal daily fat intake? In most cases, somewhere between 2. So, just figure out what 2. I’ll show you a full example of how to do this in a minute. What are the best sources of fat? Some common high quality sources of fat include. The reason we left carbs for last is because out of the 3 macronutrients that supply our daily calories (protein, fat and carbs), carbs are the least important. As my article about how many grams of carbs you should eat per day explains, carbs are extremely useful and a sufficient amount should definitely be eaten. However, protein and fat are the only macronutrients that are truly essential to the human body and MUST be present in our diet plan in order to live and function. Carbs aren’t, although we definitely live and function much better when we eat them. Here’s why this is important. That might sound confusing, but it’s not. Remember the daily calorie intake you calculated before? Subtract calories from protein and calories from fat from that amount. Whatever amount of calories are still left over, those calories will come from carbs. Here’s a step- by- step example. Since 1 gram of protein contains 4 calories, that means 6. Next, since 2. 5% of your calories should come from fat, this example person can calculate that 5. To figure out how many grams of fat that would be, they’d just divide 5. So that’s 6. 00 calories from protein plus 5. Now they’d just subtract 1. Since 1 gram of carbs contains 4 calories, this example person can see that they should eat 2. You’d just repeat this same process using your actual daily calorie, protein, fat and carb intake instead of the example amounts I just used. What are the best sources of carbs? Some common high quality sources of carbs include? Well, I can explain all of those answers in just 3 simple words: it doesn’t matter. Everything you’ve heard about a certain type of diet organization being beneficial for losing weight or building muscle is either a lie, a myth, or complete crap. My articles about why eating 5- 6 small meals per day is BS and why eating after 7 pm at night is fine explain why. So, the real answer to every question you have about how to best put your diet plan together is this. Whatever is most likely to cause you to consistently get the important stuff right. The articles I’ve linked to throughout this guide will help provide a few extra details as well. Now, it’s possible you may still have questions about creating your ideal diet (or workout) or just need help putting it all together in the way that is going to be PERFECT for you and your exact goal. Well, after 1. 0 years of people asking me for it, I’ve finally created the solution. It’s called The Ultimate Fat Loss & Muscle Building Guide, and in it I provide every additional answer, detail and fact you will ever need to get the best results as fast as possible. It contains the proven sample diet plans (and workouts) that I’ve used to help countless men and women completely transform their bodies. Ready to do the same? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide. A Protein Diet Plan for Women. Protein is one of the nutrients that's good for increasing satiety, making it an important part of any diet. It isn't the only nutrient you need to be concerned with, however, as you still want to eat a balanced diet overall. For the best weight- loss results, you'll also want to increase your exercise as well. Check with your doctor before starting any weight- loss plan to make sure it is safe for you. Adult women need at least 4. There may be some weight- loss benefits, however, to aiming for an amount near the higher end of this range - - to about 2. For someone following a 1,2. A review article published in The American Journal of Clinical Nutrition in June 2. Not all protein sources are created equal. Some are high in unhealthy saturated fat and calories, making them less than ideal for weight- loss purposes. Calories still matter in this equation, however, because the equation isn't solely about the number of grams of protein you eat. It's best to get a variety of different types of lean protein such as those found in beans, skinless poultry, eggs, fish and seafood. Although nuts are high in fat, the fat they contain is mainly healthy unsaturated fat, so they're a nutritious protein source, as long as you eat them in moderation. When eating pork or beef, stick to the leanest cuts such as those with . By choosing leaner meats, you'll get more protein per ounce. For example, a 3. A 3. 5- ounce serving of chicken or poultry will provide approximately 2. A serving of skirt steak has about 2. A 1/4- cup serving of almonds has approximately 6 grams of protein, and a 3. Greek yogurt has 1. The higher protein, lower carbohydrate diet that can be helpful for weight loss isn't necessarily a low- fat diet. Typically, these diets will have 2. So, it's important to choose the right types of fat. When possible, you should replace trans fats and saturated fats with healthier monounsaturated and omega- 3 fats. A study published in Diabetes Care in 2. The essential omega- 3 fats may also be helpful for weight loss, according to a study published in the Latin American Archives of Nutrition in 2. Along with reducing your overall carbohydrate intake, you may want to make sure that the carbs you do consume are low on the glycemic index, which is a measurement of how a food affects blood sugar levels. A study published in The New England Journal of Medicine in November 2. Foods high in fiber or those that are acidic tend to have a lower glycemic index, as both of these indicators are helpful for slowing the emptying of the stomach. Foods high in protein or fat also lower the overall glycemic index of a meal, whereas long cooking times or foods that are highly processed tend to increase the GI. A combination of a higher protein, lower carbohydrate diet along - - with 5 days of cardio workouts and 2 days of resistance training - - helps improve body composition, and this combination appears to have an additive effect, according to a study published in The Journal of Nutrition in 2. Cardio helps increase the number of calories you burn each day, and resistance training helps you build and maintain muscle as you're losing weight. Muscle tissue burns more calories than fat tissue at rest, so increasing your muscle mass slightly helps you increase your metabolism. Protein provides the necessary amino acids for building new muscle as you participate in resistance training.
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